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Building Base - Beginner to long course athlete


Shannon Barras

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22 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan assumes you are a beginner triathlete with hopes of one day doing a long course triathlon. It incorporates the base building to get there. What would follow this plan would be a training plan for the longer target race. This will build up your base. It assumes that you can run 3 miles, bike 10 miles, and swim 500 meters or yards.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
0:21 hrs 1:10 hrs
Bike x2
1:45 hrs 2:00 hrs
Swim x2
0:29 hrs 0:30 hrs
Day Off x1
—— ——
Strength x1
0:14 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
0:21 hrs 1:10 hrs
1:45 hrs 2:00 hrs
0:29 hrs 0:30 hrs
Day Off
—— ——
0:14 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Shannon Barras


I am a Level 1 USAT triathlon coach and have been competing in triathlon for 17 years, racing triathlons from sprints to the 1/2 ironman, and even competed successfully at the World Championship level. I have coached a variety of athletes including beginners who couldn't swim 25 yards and others with no bike experience. I promise, I will get you successfully to the starting line and help you complete your first triathlon, and for the more experienced athlete, I'll help you get faster and fitter.

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